If you’ve been searching for a healthier chicken wing alternative to please both carnivores and vegetarian diners, look no further. Enjoy classic wings — sans meat — with these three tasty cauliflower wing variations!
Cauliflower florets offer a pool of flexibility when it comes to flavourings, so get creative with your homemade and prepared sauces. From Thai peanut to maple chipotle to honey garlic, these tasty bites will satisfying your cravings with little caloric impact.
Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 4
Crunchy Thai Peanut
Ingredients:
1 small or 1/2 large head cauliflower
1/2 cup natural peanut butter (smooth or chunky)
1 Tbsp minced fresh Thai chili
2 Tbsp lime juice
2 tsp tamari or fish sauce
1/2 tsp ground dried ginger
1/4 cup water, more to thin
1 cup panko breadcrumbs
Minced green onion, to serve
Chopped fresh cilantro, to serve
Sriracha, to serve
Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl whisk peanut butter, lime juice, chili, tamari or fish sauce, ginger and water until smooth. Mixture should be thick but still run off the spoon; if too thick, add water, 1 tsp at a time until proper consistency. Add panko to a large plate.
4. Working one at a time, dip cauliflower in peanut butter mixture to coat, then coat in panko, shaking off extra. Place on prepared baking sheet. Repeat with remaining cauliflower.
5. Bake for 30 minutes, until cauliflower is tender and panko is crispy. Transfer to a serving plate, top with green onions, cilantro and a drizzle of Sriracha. Serve.
Maple Chipotle BBQ
Ingredients:
1 small or 1/2 large head cauliflower
1 cup prepared or homemade BBQ sauce
2 Tbsp maple syrup
2 Tbsp apple cider vinegar
2 chipotle peppers in adobo sauce, finely chopped
Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl, mix BBQ sauce, maple syrup, vinegar and chipotle peppers until combined. Working one at a time, coat cauliflower in BBQ sauce mixture. Place on prepared baking sheet. Repeat with remaining cauliflower.
4. Bake for 30 minutes, until cauliflower is tender sauce is sticky. Transfer to a serving plate. Serve.
Honey, Garlic and Sesame
Ingredients:
1 small or 1/2 large head cauliflower
1/4 cup honey
2 Tbsp white miso paste
2 Tbsp rice vinegar or mirin
2 Tbsp water
2 tsp sesame oil
1 tsp dried granulated garlic (no garlic salt)
2 tsp black and/or white sesame seeds, to serve
Chopped fresh cilantro, to serve (optional)
Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl, whisk honey, miso, vinegar or mirin, water, sesame oil and garlic until combined. Working one at a time, coat cauliflower in honey mixture. Place on prepared baking sheet and sprinkle with sesame seeds. Repeat with remaining cauliflower.
4. Bake for 30 minutes, until cauliflower is tender sauce is sticky. Transfer to a serving plate and sprinkle with cilantro and chili, if using. Serve.
Note: Make these as close to baking as possible. The longer the panko sits on the peanut butter mixture, the less crispy it will be.
For another tasty appetizer, try this recipe for Moroccan-spiced cauliflower bites.